The American Heart Association
recommends 2 servings of fish per week.
Seafood is high in protein, low in fat and many varieties contain a very beneficial polyunsaturated fat (the good fat) called Omega-3 fatty acids.
Omega-3 Fatty acids are contained in seafood such as mackerel, salmon, albacore tuna, sardines, herring, halibut, trout & others. Since your body cannot make Omega-3s (EPA & DHA), you need to get them from foods!
Omega-3s in Action!
- Fights heart disease by reducing blood pressure & triglycerides
- Reduces heart attacks & strokes
- Decreases pain & inflammation from arthritis, asthma & colitis
- Helps with depression & bipolar
THAT'S NO "BIG FISH" STORY!!
In the news… Eating fish is healthy, but watch for fish that may contain high levels of mercury which can be harmful.
Here are safe guidelines… 1. Limit swordfish, shark, king mackerel, tilefish & marlin to 2X/mo, 2. Limit mahi mahi, orange roughy, sea bass, red snapper, flounder, fresh bass, halibut, trout, grouper and fresh tuna to 1X/wk, 3. All other fish 12-16 oz./wk.
At special risk… women of childbearing age, pregnant women, nursing moms & kids under 8… guidelines are: 1. Avoid swordfish, shark, king mackerel, tilefish & marlin, 2. Limit mahi mahi, orange roughy, sea bass, red snapper, flounder, fresh bass, halibut, trout, grouper and fresh tuna to 1X/mo, 3. All other fish 12 oz /wk, but limit canned tuna to 1 can white/wk or 2 cans light/wk.
Source: Reader's Digest; August, 2003:(65-71)
Easy Alaskan Salmon
Makes 4 servings. Nutrition Information: 270 calories, 13.4g total fat, 2.9g sat fat, 32g protein, 3.5g carb, 1.8mg Omega-3 fats
1 lime
4 (6 oz) salmon fillets or steaks
1-¼ tsp ground cumin
1 tsp chili powder
¾ tsp iodized salt (if desired)
½ tsp course ground black pepper
¼ tsp ground cinnamon
Preheat broiler. Cut lime in ½ and squeeze juice over salmon fillets/steaks. Blend cumin, chili powder, salt, black pepper and cinnamon in small bowl. Sprinkle over salmon. Broil salmon about 4-5 inches from heat for 10 minutes or until fish flakes easily when tested with a fork. Recipe courtesy of: Alaska Seafood Marketing Institute
Quiz: Do You Suffer from Portion Distortion?
